FRIDAY!
STRENGTH:
7:00 Progressively Loading EMOM!
Work up to a 5 Rep MAX Power Clean & Push Jerk (UB)! If you fail, drop down #10 and finish out the EMOM at that weight. Begin the EMOM at around 60% of your 1RM Power Clean only (not Jerk) or based on feel.
STRENGTH ALTERNATIVE:
Perform the above workout at a set weight of about 5-8 reps every minute for the entire workout.
Suggested Starting Weight:
E: #115/85
RX: #105/75
M/S: #95/65
MET CON:
15:00 Clock!
Never Ending Ladder:
6-9-12-15-18-21…
E:
Hang Power Cleans #105/75
Front Squats
Handstand Push Ups
100 M Run (after each round)
RX:
Handstand Push Ups
Hang Power Cleans #95/65
Front Squats
100 M Run (after each round)
M/S:
100 M Run (before each round)
Front Squats
(DB FS #35/25)
Hang Power Cleans #85/55 (DB HPC)
Handstand Push Ups (Assisted HSPU, BB or DB PP)